So this begs the million dollar question. How to lose arm fat? Is there a safe way to reduce arm fat? In short, yes. Let’s start with what you can eat to reduce flabby arms and not forgetting a little fitness , haha!
How to quickly lose arm fat?
What causes arm fat?
If you think you are the only one facing this problem, know that you are not alone.
Arm fat is one of the causes of aging. With age, the metabolic rate decreases and if you do not have a physically active lifestyle, excess fat can be stored in your arms. In this article, we explain how to lose arm fat?
Although there is no definitive conclusion yet, some studies have shown that low testosterone levels can trigger the storage of excess fat in the arm area.
As women age, testosterone levels in their bodies decrease, making it more difficult to lose flabby arms.
What diet should I follow to lose weight in my arms?
1. No sugar
This rule is obvious, right? Everyone knows that foods high in sugar (yes, soda, cakes, and pastries, we're looking at you) are bad for your health.
Sugar in itself is not bad at all, but to lose flabby arms, you need to reduce your intake of foods that are high in sugar.
To reduce arm fat, change your daily diet to reduce the amount of added sugar. For example, reduce the amount of sugar you add to your cup of coffee or tea.
Instead of buying canned or bottled fruit juice, make your own fresh fruit juice, instead of sugary breakfast cereals, try oatmeal and add some fresh fruit for a touch of sweetness.
2. Never skip breakfast
This is the worst thing you can do to yourself if you want to lose your flabby arms! Skipping breakfast can lead you to overeat throughout the day. Instead, eat a complete and healthy breakfast to start your day off right.
3. Incorporate protein
If you are trying to lose your flabby arms, it would be helpful to include more protein in your diet. Protein-rich foods will help you build more muscle and boost your metabolism, which will help you burn more calories.
Another reason to include more protein in your diet is that it will help you feel fuller for longer, which will help you avoid giving in to cravings between meals.
Learn more: PROTEINS FOR WEIGHT LOSS: THE BEST PROTEIN FOODS
Exercises to lose weight in the arms
If only losing arm fat was as easy as controlling your diet. While eating right is half the battle, you also need to pay equal attention to exercise. Here are some easy exercises to follow to get the results you want.
1. Lift weights
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All you need for this exercise is a pair of standard dumbbells. If you don't have dumbbells, you can use a water bottle as a substitute.
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Stand with your feet shoulder-width apart.
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Hold the weight with both hands and lift it above your head. Pay careful attention to form. Your arms should be straight.
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Slowly lower the weight behind your back.
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After a few seconds, lift the weight above your head again.
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During this exercise, keep your arms as close to your ears as possible.
Do 3 sets of 20 reps each. Rest for one minute between each set.
2. Triceps curls
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Find a suitable chair or bench for this exercise. The height of the chair or bench is very important. It should be at least 2 feet higher than the ground.
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Sit on the edge of the chair or bench and place your arms behind you or on the edge of the seat. Make sure the distance between your arms is equal to the width of your shoulders.
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With your back straight, sit on the edge of the seat with your legs extended in front of you.
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Bend your elbows to a 90-degree angle and slowly lower your lower body from the seat to the floor.
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Hold this pose for a few seconds and remember to regulate your breathing. Take a few deep breaths.
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This will help you hold the pose without straining.
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Straighten your arms again and push your body up (don't sit on the chair yet).
Do 3 sets of 20 repetitions daily to achieve effective results in reducing arm fat.
3. Bicep Curls
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You will need a pair of dumbbells for this exercise.
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Stand firmly on the floor with your feet shoulder-width apart. Hold a weight in each hand.
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When gripping the weights, make sure your palms are facing you and your fingers are wrapping around the weight.
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Lift both weights by bending your elbows and bringing your arms towards your shoulders.
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Keep your elbows tucked in to your sides to maintain proper form.
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After a few seconds, lower the weights by lowering your arms.
Depending on your comfort level, do about 2 to 4 sets of 15 or 20 repetitions each.
4. Pumps
This exercise is great for anyone looking to lose flabby arms.
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Lay a yoga mat on the floor and lie on your stomach.
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Place your hands on the floor, palms facing down.
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With your hands firmly placed on the floor, lift your body up. Slowly lower your body until your chest almost touches the floor.
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Since this exercise requires a lot of upper body strength, start by doing knee push-ups and then progress to regular push-ups when you're comfortable.
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Place your knees on the floor and slowly raise your upper body. Pause for a second, then lower it again until your chest is close to the floor (parallel to it).
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During this exercise, inhale as you descend and exhale as you ascend.
Do 3 reps of 10 sets per day for best results.
5. Side plank with dumbbells
It's a common belief that planks are a great way to work your core. The side plank does the same thing, but if you add a pair of dumbbells, you'll get two benefits.
Not only do you work your core, but you also work your arms, helping you say goodbye to arm fat.
For this exercise, you will need a yoga mat and a dumbbell of the weight that suits you. (Keep in mind that a very heavy weight will only tire you out, so choose wisely).
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Rest on your elbow in a side plank position. In order to hold the position properly, pay attention to your form, or you risk injuring yourself. For this exercise, your elbow should be under your shoulder and your feet should be on top of each other.
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Grasp the dumbbell in your other hand.
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Slowly lift your hips off the mat so that a straight line forms between your shoulders and your ankle.
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Extend the arm in which you are holding the dumbbell above your shoulder.
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Then lower your arm again and place it in front of your body.
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Pay attention to your breathing so as not to tire yourself during this exercise. Inhale as you raise your arm above your shoulder and exhale as you lower it back down.
Repeat these movements at least ten times, then switch sides and follow the steps again.
6. Scissors
This exercise is easy to do and does not require weights. You will just need a yoga mat and enough space to move your hands.
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Lay out the mat and stand with your legs apart.
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Extend your arms out to your sides and keep them straight. This is your starting position.
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Now bring your arms in front of your body and cross them so that they overlap. (Think of your hands as the blades of a pair of scissors when you cross them).
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Return to the starting position.
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Repeat this movement and continue for about 20 minutes.
Do this exercise every day for best results.
Also read: STEP FITNESS: SIMPLE EXERCISES TO DO AT HOME
Additional tips for losing arm fat.
1. Add protein to your diet
Increasing your protein intake is another easy way to reduce cravings and keep your appetite under control. This can aid in weight management and help you reduce excess body fat.
A study in 20 young women found that eating a high-protein breakfast reduced hunger, increased satiety and decreased levels of ghrelin, the hormone that stimulates hunger.
Another small study found that eating more quality protein at meals was associated with decreased belly fat. This suggests that a high-protein diet may help improve body composition and increase fat loss.
Meat, poultry, seafood, legumes, eggs, and dairy products are all protein-rich ingredients that can help you lose arm fat fast.
2. Do more cardio
Cardio is a type of exercise that involves increasing your heart rate to burn calories.
When trying to lose arm fat, it is essential to include cardio in your daily routine.
Studies show that cardio can be an effective strategy for weight loss and can increase lean body mass.
For example, one study in 141 people showed that combining 40 minutes of cardio 3 times a week with a weight management program resulted in a 9% decrease in body weight in just 6 months.
It is generally recommended to do at least 20 to 40 minutes of cardio per day, or between 150 and 300 minutes per week.
Jogging, biking, rowing, swimming, jumping rope, and dancing are all activities that can help you reach your daily cardio goals.
3. Set a sleep schedule
Besides making changes to your diet and exercise routine, getting enough sleep each night is another important factor to consider when losing arm fat.
Several studies have shown that sleep plays a role in regulating appetite and may also promote weight loss.
For example, one study in nine men found that just one night of sleep deprivation caused increased feelings of hunger and levels of ghrelin, a hormone that stimulates appetite.
Another small study found that participants who slept 5.5 hours per night lost 55% less weight. Additionally, they lost 60% more lean body mass than those who slept 8.5 hours per night.
Try to establish a regular sleep schedule by going to bed at the same time throughout the week, avoiding distractions before bed, and minimizing your exposure to stimulants like nicotine and caffeine.
Also discover: CARDIO CHALLENGE: JUMP ROPE CALORIE BURNER
FAQ on losing arm fat
Q. How to lose weight in your arms without gaining muscle?
A. Using weights is one of the most effective ways to lose arm fat, but it comes with the worry of your muscles getting bigger.
Although it is a common concern, building muscle does not happen overnight and requires hours of intensive training in a gym.
However, if you are still worried, you can lose your flabby arms by opting for exercises that do not involve weights. Exercises such as push-ups can help you in this case, since you will be using your own body weight to tone your arms.
Tricep dips will also help you lose your flabby arms without building muscle. Yoga is another great alternative.
Q. How can I get rid of my broad shoulders and big arms?
A. It is difficult to target the shoulders alone. An overall decrease in body weight will help your shoulders appear less broad. Exercise at least three times a week to lose weight.
It might also help increase your metabolism, which in turn aids in weight loss. There are, however, certain exercises you can do.
Front raises will help you:
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Stand with a dumbbell in each hand and your arms at your sides.
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Bend your elbows slightly, straighten your arms and raise the dumbbell to chest level.
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Hold this position for a few seconds, then lower your arms again.
Q. How long does it take to lose arm fat?
A. There is no definitive answer to this question as it varies from person to person, the intensity of your exercise regimen, the amount of fat you have and your metabolism.
If you follow a proper diet and exercise, you will be able to see a difference within a few months.
Q. How can I lose weight in my arms without weight training?
A. Incorporate more cardio into your diet to burn more calories. Walking or jogging can help. Yoga or using a jump rope can also help you lose fat.
Playing sports is another great way to tone your arms. Besides being fun, tennis or squash are great games because they focus primarily on your arms. Push-ups, arm rotations, and triceps dips are all examples of exercises without weights.
Q. How many calories do I need to lose arm fat?
A. Studies show that it takes about 3,500 calories to burn one pound of fat. Cut about 500 calories from your daily diet and in a week you will be able to burn 3,500 calories.
You may also like this article: BEGINNER BODYBUILDING PROGRAM: EVERYTHING YOU NEED TO KNOW!
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